Workout:
10min warm up
2 x 5 cuban press
2 x 8 shoulder openers
2 x 5 wall squat
2 x 5 squat, tuck, jump
2 x 10 DB PP
Then:
3x BB PP HEAVY + 5x 30″ Box jump
7 rounds
Then
10x Burpee Broad Jump + 10x sec sprint outside rest walking back to start of burpee broad jump
5 rounds
Workout:
Strength
10min Warm up
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
3 x 3 BSSU
Then:
10x Step-up @ 2 x KB in Rack +
150m Row (Sprint)
One round every 2 minutes for 8 minutes
Then:
5x (both directions) “HeadCutter” or Halo at heavy plate or KB +
2x Heavy SandBag get up or TGU
One round every 2 minutes for 8 minutes
Then:
5x Renegade ManMaker @ 2 x 15 -30 # DB +
30 sec sprint (on something)
One round every 2 minutes for 8 minutes
Then:
Cool Down
Workout:
Strength
Warm up: 10min
wall squats 3 x5
goblet squats 2 x 10
shoulder openers 2 x 10
SOTS 3 x 5
Then: Workup to Heavy KB OHS
2 x 5 2 @ 20#
3 x 4 2 @ 26#
3 x 3 2 @ 30 #
2 x 2 2 @ 40#
6 x 1 @ 2 @ 50 – 55# KBs
Rest 2 – 3 min between sets above 80%
then
8 – 1 – 8 Pull up ladder
then
Row/Ski Erg 2000m FOR TIME
Workout:
Strength Endurance
10:00 min Warm Up
3 x 5 Wall Squats
2 x 8 Shoulder Openers
2 x 5 Cuban Press
30M OH Walking Lunge
Then:
Goblet Squat Ladder
10x each @ 35, 40, 45, 50, 55#
Then:
Dead Lift
10x @
5x @
3×3 @
Then:
Back Squat
10×10 @ ______ chain
With 10 x’s Proper Push-up between each set
Then: if time
10 Barbell Bent Over Row + 10 Pull UPs
X’s 5 Rounds
Workout:
Strength
10 Min. Warm Up
2 x 8 Shoulder Openers
3 x 5 wall squats
2 x 5 Cuban Press
4 x 10 Push ups
3 x 15 Goblet Squats
Then:
Work up to 5RM Bench Press
Then:
5 x 5 @ ________
10x Over head Squats between Rounds @ 65-85#
Then:
2:00 FLR + 50 Atomic Sit ups
X’s 2 Rounds
Workout:
Power Endurance
10 min Warm Up
2 x 8 Shoulder Openers
3 x 5 Wall Squat
2 x 5 Cuban Presses
2 x 10 Squat
2 x 5 Goblet Squat
30m Lunge
Then:
30sec Box Jump @ 24″ +
60sec Step-up +
30sec Rest
X’s 7 Rounds
Then:
10x Clean & Jerk 65 – 85#+
250m Row @ 1:30-1:40/500m pace +
2:00 minute Rest
X’s 4 rounds
Then:
25x Lunge +
60sec Wall Sit
X’s 3 Rounds
Warm up 10:00
Wall Squats 5 x 5 work on form,
Goblet Squats 2 x 8 deep squat to ball or low object 25 # DB then 35#KB
4 x 10m OH Walking Lunge 10# DB
Then
Work up to Heavy BSSU on 16″ Box ( :
5 @
3@
1@
1@
Then
5 x 3 at 70 – 80% 35-40?#
Then:
5 Pull Ups + 10 GUSU between rounds
Finish with
60 sec Handstand Hold + 30 secs rest + 60sec FLR + 30 secs rest + 60secs Dip Hold + 30 rest x 2
Workout:
Strength
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
2x20m Lunge
Then:
30sec Box Jump @ 24″ +
60sec Step-up +
30sec Rest
Seven Rounds
Then:
10x Clean & Jerk 65 – 85#+
250m Row @ 1:30-1:40/500m pace +
2:00 minute Rest
Four rounds
Then:
25x Lunge +
60sec Wall Sit
Three Rounds
Workout:
Strength
warm up 10:00
Then:
2 x 5 Wall Squats
2×10 Squat
Then:
Goblet Squat Ladder
10x each @ 35, 40, 45, 50, 55#
Then:
DL
10x @ 95#
5x @ 135#
3×3 @ ?#
Then:
Back Squat
10×10 @ 135# + ??? chain
Do 10x Proper Push-up between each set
Then: if time
10 BB BO Row + 10 Pull UPs
Five sets
Then:
Cool down
Workout
Strength:
10:00 C2/Ski Erg
3 x 5 wall squats
3 x 8 Cuban Press
4 x 10 Push ups
3 x 15 Goblet Squats
Then:
Then Work up to 5RM Bench Press
5 x 5 @
Then:
10x OHS between Rounds @ 65-85# for form
Then
2:00 FLR + 50 Atomic Sit ups x 2
